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Lower LDL Cholesterol with the Mediterranean Diet

Is it possible to lower LDL cholesterol without decreasing HDL cholesterol?

Absolutely.

But it’s not as basic as consuming a lesser amount of fat, which has a tendency to reduce both LDL cholesterol, the unhealthy type of cholesterol that leads to heart disease, and HDL cholesterol, the good variety.

Because the proportion of LDL to HDL is a significantly much better way of predicting coronary heart disease risk compared to either alone, if they both drop — or increase — your risk may possibly not change significantly. Changing the kind of fat in your current diet from saturated and trans fat to monounsaturated and polyunsaturated fat may have simply the impact you are hoping for.

Avocados, olives, seeds, nuts, olive and canola oil are very good sources of healthy fats which increase HDL cholesterol while decreasing LDL cholesterol. Flaxseeds, walnuts and fatty varieties of fish can supply omega-3 fatty acids, that help boost HDL cholesterol. Exercising will likewise help improve HDL cholesterol levels. So will losing excess weight and consuming less sugars and refined starches such as white bread.

Lastly, soluble fiber in beans, barley, oats, lentils, and fresh fruits can help lower LDL cholesterol, while antioxidants in fresh fruits and vegetables, as well as in tea, red wine, and dark chocolate, help raise HDL cholesterol.

Put this all together, and you are basically looking at the Mediterranean diet, a strategy to eating that in research has proven to be an exceptional formula for bringing down LDL cholesterol, boosting HDL cholesterol, and decreasing cardiovascular disease risk. Because Mediterranean countries understand a thing or two with regards to wonderful cuisine, for many of us this is a chance to indulge in food we enjoy — and that loves us back in return.

If diet does not get the job done, you can look at prescription medicines like statins or ezetimibe, which can be especially developed to boost the ratio of LDL to HDL cholesterol.